Tips and advice to lower high blood pressure.
High blood pressure is a risk factor for heart attacks and strokes, but changes in your lifestyle can help you lower your blood pressure and return to normal without taking medication (or less medication).
Modifying a lifestyle can make a big difference in reducing or eliminating the need to take medication. Here are six things you can do to reduce high blood pressure.
1. Reduce your alcohol intake – Excessive alcohol consumption is one of the best-known causes of high blood pressure. It can also interfere with the pharmacological treatment of high blood pressure, leading the person to fail in treatment.
2. Lose weight – Weight loss through healthy eating and regular exercise can reduce blood pressure. It can be as effective as medication in some people, especially young adults. With every kilogram of excess body weight lost, blood pressure decreases, on average, by about 1-2mmHg.
3. Eat well – Reduce blood pressure, reduce salt intake, and increase fruits, vegetables, and low-fat dairy consumption. Reducing salt as much as needed is not easy since it is processed in almost all foods. However, research shows that reducing salt intake, even by a few grams daily in the long term, could still significantly reduce heart attacks.
Diet to lower high blood pressure
When cooking, you can add flavor without adding salt; you can use herbs, spices, lemon or lemon juice, garlic, ginger, chili, or vinegar.
Fruits and vegetables contain potassium, magnesium, and fiber, which help lower blood pressure. Suppose you double your fruit and vegetable intake and halve your average salt intake. In that case, your systolic blood pressure (the highest number in a measure of blood pressure) could fall by up to 4 mmHg, even if your blood pressure is normal to get started.
The diet tested to reduce blood pressure, known as the script (Dietary Approaches to Stop Hypertension), involves eating less meat, a good amount of fruits and vegetables, increased exercise, and low salt intake could reduce the proportion of the population with high blood pressure from 38 percent to 12 percent.
4. Quit smoking – Although smoking does not cause high blood pressure, it significantly increases the associated risks, including heart attacks, strokes, and other severe conditions.
5. Get more exercise – Regular exercise has the same long-term effect as taking medications to lower blood pressure. Do not start a vigorous exercise program while your blood pressure is very high or if you have a history of heart disease or a stroke. Talk to your family doctor for the first time in these instances.
- If you have Diabetes – Diabetes and high blood pressure often converge. This is partly because it changes the body’s chemistry to increase the risk of high blood pressure. A healthy diet and regular exercise, combined with medical check-ups, can help regulate blood sugar levels and help prevent or control diabetes.